Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in. If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress! Also, there are video demos of each exercise we do down the right side bar.

Oct 17, 2014

Friday 10.17.14

Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 18 inches
10 squat cleans, 20 lbs

Post rounds completed to comments.

no caffeine


"We all know that drinking soda isn't good for us. We know that it would be better for our health if instead we drank [insert pretty much any other beverage choice here]. But there's just something about soda that keeps drawing us back. Whether you call it "soda," "pop," "soda pop," "Coke," or something else entirely, it's a good idea to stop drinking it once and for all. Here's why:

Financial Reasons to Stop Drinking Soda

If saving money motivates you to kick a bad habit, here are the top three financial reasons to quit drinking soda.
1. The out of pocket cost of drinking pop adds up.
The average American drinks 216 liters (that's 7304 ounces, or about 365 20-ounce bottles) a year. If you purchased your soda only at a vending machine, that's about $550/ year. If, instead, you put this into a retirement account for 30 years at a 7% interest rate compounded annually, you'd have about $60,000. Even if you buy your soda at the grocery store for 40 cents a can, that's still $243 per year and over $26,000 over 30 years.
2. You'll make poorer financial decisions by drinking diet soda.
A research study looking at decision making after drinking soda found that "The sugar-free soda drinkers were more likely to choose the immediate reward, even though it was less money and not the best overall decision. "
3. The long term health consequences lead to high medical expenses.
I've listed numerous health reasons to not drink soda pop below — if you have even one of these health problems because of (or it's exacerbated by) drinking soda, your long-term medical costs will skyrocket.  

Health Reasons to Stop Drinking Soda

Here are just a few of the scientifically researched reasons to kick the habit.

4. Soda increases your blood pressure.
A March 2011 study links soda consumption to higher blood pressure.
5. Soda destroys your teeth.
In case your dentist hadn't told you, between the sugar and the acidity, pop is terrible for your teeth. It erodes your tooth enamel!
6. It contains an ingredient banned in over 100 countries.
About 10% of soda flavors contain BVO, or brominated vegetable oil, which is banned by the World Health organization and 100 countries.
7. It makes you fat.
Calories from drinks including soda make up over 20% of the total daily calories consumed by Americans, according to a 2004 article in the American Journal of Preventive Medicine (as cited by WebMD).
8. It may lead to diabetes.
Non-diet soft drinks contribute to the onset of type 2 diabetes. Even if you drink diet, you may not be in the clear (see the study published by the American Heart Association discussed below).
9. It may lead to heart disease.
According to a study published by the American Heart Association, "Drinking as little as one can of soda a day — regular or diet — is associated with a 48% increased risk of metabolic syndrome, a key predecessor of heart disease and diabetes."
10. Soda consumption is linked to osteoporosis.
Soda drinking has been associated with lower bone mineral density in women and children. The phosphorus content of colas triggers calcium loss leading to osteoporosis.
11. Drinking cola can increase your risk of kidney stones.
A study published in Epidemiology found that "Drinking 2 or more colas per day was associated with increased risk of chronic kidney disease."
12. Soda can cause heartburn.
It shouldn't surprise you that highly acidic sodas can lead to heartburn.
13. It's linked with liver problems.
A study found that people with liver problems are also more likely to drink soda.
14. Your soda likely either contains aspartame or high fructose corn syrup.
If you drink diet soda, your pop has some sort of artificial sweetener. If you drink full-calorie soda, chances are it has high fructose corn syrup. There are long debates about these ingredients and studies are not entirely conclusive, but both ingredients are artificial and are likely not good for you.

Environmental Reasons to Stop Drinking Soda

Recycling your pop can or bottle isn't enough to prevent harm to the environment, as soda destroys the planet in numerous other ways.
15. It can take up to 132 gallons of water to produce a 2-liter bottle of soda.
The 132 gallon/2-liter bottle figure includes the water it takes to grow ingredients, and according to a Wall Street Journal article, Coke says that it takes about 1 gallon to make a 2-liter bottle. Chances are the number is somewhere in between. Either way, that's a lot of water.
16. That water has to come from somewhere.
Since a Coca-Cola plant was opened in northern India, the water levels have fallen 18 feet in the surrounding area, and the plant was blamed for it.
17. And the ingredients in the soda have to go somewhere.
According to a German report, the artificial ingredients in soda don't get fully removed by sewage treatment facilities, and those ingredients may end up downstream and even in our drinking water.
18. Be it glass, aluminum, or plastic, all bottles have their environmental costs.
Glass bottles, even if reused, take a lot more fuel to transport. Aluminum cans are only partially recycled, and the mining of aluminum has horrific environmental consequences. And just like bottled water, plastic bottled soda requires an enormous amount of oil to produce.
19. Transportation of soda pop requires a lot of fuel.
Exact figures about how much fuel it takes to transport soda are not evident — but that soda has to get from the factory to the store to your house somehow. And that requires a lot of fuel.

 Don't count yourselves out my soda lovin' Mamas! You can do this and you will get HUGE rewards by making this change! Just one soda a day equals 20 lbs of fat a year!.....And, I heard the nutritionist for the Dallas Cowboys Cheerleaders tell them that carbonation causes cellulite!! AHHH!! I am not saying that is true....but just the thought is reason enough for me right there!! The less soda you drink, the less you will crave it. I can attest to that!


Stephanie said...

because of my mouth surgery, I haven't been eating; here is my pathetic no-fuel score: 3 rounds & 10 box jumps; 20" box

Becky said...

5 rounds plus 4 burpees
Step ups

Julie said...

Stephanie- that was tough- so no fuel I'm sure made it harder! Hope you feel better soon :)
4 rounds + 10 burpee box jumps on 5th (step ups)
Was trying to complete 5- but my legs are toast after all these squats this week!
Have a great weekend!!

Kim Jackson said...

4 rds plus 2 burpee box jumps.
Shorter box.

Kirsten said...

Stephanie, hope you're feeling better soon! And you still smoked me: 3 rounds plus 7 burpees
Used a chair and stepped onto it because I was too afraid to jump with both feet
Great week, thank you Jenni!
Happy weekend to all!

Aly said...

4 rounds + 7 burpees
Burpee chair step ups

Maura Sumpter said...

4 rounds. Burpees to 30 in step up. 45# cleans. Then 8/13 wod. Then RPM.

Ginny Cole said...

Ladies, I am a bit late to the game, but I wanted to check and see about the Vi Shakes. What is the best deal you have found on them? Where? Also, Do they make any of you gals feel bloated? I have heard they do but I am unsure. Lastly, are you all doing 2 shakes a day or just 1? When are you drinking them?

Thanks so much!!

Andrews family said...

Doing a 5K tomorrow so taking today off. My legs are glad for it too - good WODs this week! Have a great weekend, Mamas!

Rachelle said...

4 rounds

Stephanie said...

Julie & Kirsten, thanks for the comments. You're both too sweet :).

Kari F. said...

I got 4 rounds.

Kari F. said...

65# on the squat cleans. So difficult!

slydegirll said...

2 cleans short of 5 rounds. can barely breathe!

beth4108 said...

4 rounds plus 10 cleans (I accidentally reversed the order)

15 in box

Heather Lipe said...

Messed this up! Got four and a half rounds, but didn't do Burpees on box jumps until round four. Need to repeat!!

Janelle said...

4 rounds.

65 lb SC - KILLED ME!

Then did 10.9 WOD.

The Opposite of Imagination said...

3 rounds
45 lbs
I couldn't gain any speed. But great workout.

baughman said...

4 rounds (but went over to finish the four, ended in 11:30). 10# sc. I'll do more weight next time.